Time:

“Developed by Pat O’Shea in 1969 and refined during the two following decades. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.”

WMG

Exercise

Sets/Reps/Dist

Weight/Time

Hang Clean

12 reps

45 kg

Step-up

24″

2 min

Rest

2 min

4 rounds

Rest 5 min

Front Squat

10 reps

45 kg

Skip

2 min

Rest

2 min

4 rounds

Rest 5 min

Pull-ups

8 reps

0 kg

Push-ups

8 reps

0 kg

Knees-to-Elbows

8 reps

0 kg

Double Crunch

8 reps

0 kg

Run

1 min

3 rounds

Rest 5 min

Press

1 rep

40 kg

Press

10 reps

20 kg

Time:

1:07:00

So…
Interesting stuff. The first round of hang cleans I miscalculated and loaded the bar with 50 kg instead of 45 which made it very hard to regrip and maintain form. Fixed that one up pretty quick.

In all other regards it’s entirely manageable; which is probably why it comes as such a surprise when you come out the far side of it, sit down and realise just how tired you are. The rest makes for a kind of enforced pacing.

Basically…
2 min at each station, alternating sets with your partner (one works while the other rests). If you’re more than half way through your set when the timer goes, you get to rest while your partner starts on the first set of the next station. If you’re less than half way through, you move straight to the next station.